These are some of the best HIIT workouts for women. Ready to hop on the HIIT bandwagon and burn calories like never before? Grab your water and keep reading. Recent research also shows that HIIT can promote healthy glucose control, which is especially good news, as high blood sugar can cause extensive damage to the cardiovascular system if left unchecked. According to several studies, HIIT workouts are extremely effective in reducing resting heart rate and blood pressure - both of which promote cardiovascular health. It supports a healthy heart.Īnother major benefit of HIIT is that it supports a healthy ticker. Of course, exercise in general is often associated with improved sleep, but if you’re looking to snooze like a baby, HIIT is the way to go. ” What’s more, completing HIIT at least three times a week was associated with less time spent lying awake in bed. A 2021 review showed that high-intensity interval training performed for at least eight weeks can “significantly improve sleep quality. ![]() Struggling to summon the Sandman? Consistent HIIT workouts may be able to help. This is likely due to the fact that HIIT improves blood flow to both the working muscles and the brain. It boosts cognitive function.īelieve it or not, studies show that regular HIIT exercise can support memory, make you more alert, and sharpen everyday decision-making. According to the American College of Sports Medicine, HIIT workouts have benefits comparable to endurance training (think: cycling and jogging), and they can be achieved in a much shorter amount of time. Fortunately, HIIT provides an efficient workout that can be knocked out in a matter of minutes: no personal trainer or gym membership required. It saves time.īetween household chores, caring for family and friends, and responding to emails and texts, finding even short periods of time to work out can be tough. A study in the Journal of Diabetes Research found that those who participated in a HIIT strength training program achieved similar body composition and aerobic capacity results in about half the time as those who followed a moderate-intensity routine. It can lead to speedy fat loss.Īiming to burn fat and build muscle quickly, particularly around your midsection? Consider a 10-minute HIIT workout. In addition to being an excellent way to achieve the afterburn effect, HIIT provides the following benefits. This means that your body could keep burning extra calories for as long as three days after a HIIT session. The general consensus is that the effect peaks in the first hour following exercise and continues up to 72 hours. Numerous studies have tried to determine how long EPOC - or afterburn - can last during rest periods. ![]() Both of these kickstart the afterburn effect, and are why the American Council on Exercise lists HIIT as the most effective exercise for this coveted afterburn effect. High-intensity interval workouts rely on the latter more than steady-state exercises and require more oxygen post-workout, as well. However, muscles also use stored energy sources that don’t require extra oxygen. Your body uses oxygen to produce fuel (also known as adenosine triphosphate, or ATP for short), and your muscles use this fuel to fire up during exercise. Translation: the amount of oxygen required to return the body to its resting metabolic rate. In scientific terms, the afterburn process is known as “excess post-exercise oxygen consumption” (EPOC). When done correctly and in accordance with your fitness level, this triggers the “afterburn effect,” wherein you continue to burn calories even after your anaerobic workout is done. The idea behind HIIT is that you push your cardiovascular and metabolic systems to their max in short bursts. There are many types of HIIT workouts: Tabata, for example, follows a “20 seconds on, 10 seconds off” format. According to the National Academy of Sports Medicine, high-intensity interval training (HIIT) is a cardio workout that toggles between intense exercise (think: burpees, mountain climbers, etc.) and a timed cool-down period.
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